Cable Seated Lateral Raise

Cable Seated Lateral Raise is a resistance exercise – shoulder abduction exercise involving Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Lateral deltoid

Secondary muscles

Supraspinatus, Serratus anterior, Upper trapezius, Anterior deltoid

Exercise type

Resistance exercise – shoulder abduction

Exercise technique

1. Bench

   Place a low bench between the two low pulleys.

2. Grip

   Cross-grip the opposite handles and hold your hands beside your hips.

3. Sit

   Plant your feet and stabilize your torso with a comfortable slight forward lean.

4. Elbows

   Set small bends in both elbows and align your wrists straight.

5. Raise sideways

   Exhale and open your arms sideways and slightly forward.

6. Top limit

   Stop when upper arms reach shoulder height without shrugging.

7. Return

   Lower slowly, keeping cables clear of your knees and bench legs.

Key technique points

• Center the bench between pulleys.
• Keep feet on the floor.
• Allow clear crossed-cable travel.
• Fix elbow angle.
• Finish at shoulder height.
• Do not sway sideways.

Common mistakes

Cable catching the bench

Do not continue if cables rub a bench leg; adjust seating and pulley distance.

Sideways sway

Do not lean away to lift one arm; maintain both foot and hip contacts.

Lifting the feet

Do not raise your feet when seated balance falters; stabilize through floor support.

Folding the elbows

Do not bend your arms more as load increases; choose a load that preserves the long-arm lateral arc.

Finishing with a shrug

Do not crowd your neck between your shoulders for hand height; stop at comfortable upper-arm shoulder level.

Dropping the stack

Do not drop your arms and clash the plates; control cable tension throughout descent.

Frequently asked questions

Cable Seated Lateral Raise: why is “Cable catching the bench” a mistake?

Do not continue if cables rub a bench leg; adjust seating and pulley distance.

Cable Seated Lateral Raise: why is “Sideways sway” a mistake?

Do not lean away to lift one arm; maintain both foot and hip contacts.

Cable Seated Lateral Raise: why is “Lifting the feet” a mistake?

Do not raise your feet when seated balance falters; stabilize through floor support.

Cable Seated Lateral Raise: why is “Folding the elbows” a mistake?

Do not bend your arms more as load increases; choose a load that preserves the long-arm lateral arc.

Cable Seated Lateral Raise: why is “Finishing with a shrug” a mistake?

Do not crowd your neck between your shoulders for hand height; stop at comfortable upper-arm shoulder level.

Cable Seated Lateral Raise: why is “Dropping the stack” a mistake?

Do not drop your arms and clash the plates; control cable tension throughout descent.

What should I focus on when doing Cable Seated Lateral Raise?

Center the bench between pulleys. Keep feet on the floor. Allow clear crossed-cable travel. Fix elbow angle. Finish at shoulder height. Do not sway sideways.

Related exercises

• Arnold Press
• Barbell Push Press
• Single-arm Cable Lateral Raise
• Alternating Cable Shoulder Press
• Alternating Deltoid Raise
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.